Baked Cod in Coconut Lemon Cream Sauce: A Light & Flavorful Seafood Dish

Introduction

What if you could enjoy a seafood dinner that’s light, creamy, and bursting with tropical flavors without stepping into a restaurant? That’s exactly what Baked Cod in Coconut Lemon Cream Sauce delivers.

This recipe combines flaky cod fillets with a luscious coconut cream sauce infused with fresh lemon and herbs. According to recent culinary trend data, coconut-based seafood recipes have seen a 30% rise in online searches in the last three years, reflecting growing interest in lighter, globally inspired seafood dishes. Perfect for weeknight dinners or a special occasion, this dish is both elegant and easy to prepare.

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Ingredients List

For the Cod

• 4 cod fillets (about 6 oz each)
• Salt and black pepper to taste
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder

For the Coconut Lemon Cream Sauce

• 1 can (14 oz) coconut milk (full-fat for creaminess)
• Zest of 1 lemon
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tablespoon butter or olive oil
• 1 teaspoon fresh thyme or dill
• Salt and black pepper to taste
• 1 teaspoon cornstarch mixed with 1 tablespoon water (optional, for thickening)

Optional Garnishes:

• Fresh parsley or cilantro, chopped
• Lemon slices for serving

Substitution Tips:

• Use halibut, haddock, or tilapia if cod is unavailable.
• Swap coconut milk for cream for a dairy-based sauce.
• Add a pinch of red pepper flakes for a subtle kick.

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Timing

• Preparation Time: 10 minutes
• Cooking Time: 20–25 minutes
• Total Time: 30–35 minutes

Insight: Baking cod in a cream sauce is faster and healthier than pan-frying or deep-frying, reducing fat by approximately 25%.

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Step-by-Step Instructions

Step 1: Preheat Oven

• Preheat your oven to 375°F (190°C). Grease a baking dish with a little olive oil or butter.

Step 2: Prepare the Cod

• Pat the cod fillets dry. Season with salt, pepper, paprika, and garlic powder. Set aside.

Step 3: Make the Coconut Lemon Sauce

• In a small saucepan, heat butter or olive oil over medium heat. Sauté garlic for 1 minute until fragrant.
• Add coconut milk, lemon zest, lemon juice, thyme or dill, salt, and pepper. Simmer gently for 3–4 minutes.
• Optional: Stir in cornstarch mixture to thicken the sauce slightly.

Step 4: Bake the Cod

• Place cod fillets in the prepared baking dish. Pour coconut lemon cream sauce evenly over the fillets.
• Bake for 15–20 minutes, or until cod flakes easily with a fork.

Step 5: Serve

• Garnish with fresh parsley or cilantro and lemon slices. Serve immediately with rice, quinoa, or roasted vegetables.

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Nutritional Information (Per Serving, 4 Servings)

• Calories: 310 kcal
• Protein: 28g
• Fat: 18g (Saturated: 10g)
• Carbohydrates: 8g
• Fiber: 1g
• Sodium: 320mg

Insight: Cod is a lean, high-protein fish, and using coconut milk adds richness while keeping it lighter than cream-heavy sauces.

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Healthier Alternatives for the Recipe

• Use light coconut milk or a mix of coconut milk and vegetable broth to reduce calories.
• Swap butter for olive oil for heart-healthy fat.
• Serve over cauliflower rice for a low-carb option.
• Add steamed spinach or kale for added nutrients and fiber.

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Serving Suggestions

• Serve with jasmine rice or coconut rice for a tropical flair.
• Pair with roasted asparagus or green beans for a complete meal.
• Garnish with avocado slices for extra creaminess and healthy fats.
• Drizzle a little extra lemon juice for a zesty finish.

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Common Mistakes to Avoid

• Overcooking the cod: It can become dry; bake just until it flakes easily.
• Adding too much cornstarch: Can make the sauce gummy. Use sparingly.
• Not tasting the sauce: Adjust salt, pepper, and lemon juice before pouring over fish.
• Using thin fillets: Thicker fillets work best for baking in sauce.

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Storing Tips for the Recipe

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in a saucepan over low heat to prevent the sauce from separating.
• Do not freeze cooked cod in coconut sauce; freeze fillets and sauce separately if needed.
• Prepare sauce in advance to save time, then bake fish just before serving.

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Conclusion

Baked Cod in Coconut Lemon Cream Sauce is a light, flavorful, and elegant seafood dish perfect for weeknight dinners or entertaining. The combination of tender cod, creamy coconut, and zesty lemon makes it a crowd-pleaser. Try this recipe, share your feedback in the comments, and subscribe for more healthy and delicious seafood recipes!

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FAQs

Q1: Can I use frozen cod?
A1: Yes, thaw completely and pat dry before seasoning and baking.

Q2: How do I make the sauce thicker?
A2: Use a cornstarch slurry (1 tsp cornstarch + 1 tbsp water) and simmer until thickened.

Q3: Can this recipe be made dairy-free?
A3: Yes, using coconut milk and olive oil or plant-based butter keeps it fully dairy-free.

Q4: What can I serve with this dish?
A4: Rice, quinoa, roasted vegetables, or a crisp green salad work perfectly.

Q5: Can I prepare it ahead of time?
A5: Yes, prepare the sauce in advance and bake the fish just before serving.